“Maximize Your Weight Loss Potential with this Daily Walking Routine!”
How Many Miles Should You Walk Each Day? Image Source: Javi Sanz – Getty Images
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Walking offers numerous benefits such as enhancing cardiovascular health, mood, and sleep. But, what is the ideal number of miles you should aim to walk daily to reap these advantages?
You may have heard that reaching 10,000 steps a day, approximately equal to five miles, is the recommended target. However, this figure may not be as scientifically supported as you think. In fact, despite the longstanding popularity of the 10,000 steps guideline since the 1960s, a review in The Lancet in 2022 revealed limited scientific evidence backing this threshold. While the origin of this widely embraced step goal remains uncertain, it has been speculated that the Japanese character for 10,000 resembles a walking figure, as previously reported by Women’s Health.
Fortunately, recent research sheds light on a more feasible step goal that is lower than 10,000 steps per day. Experts provide insights on determining the appropriate distance to walk each day.
Introducing the Experts: Alexander Rothstein, CSCS, ACSM-EP, an exercise physiologist and instructor at the exercise science program at New York Institute of Technology, and Laura A. Richardson, PhD, a professor of Applied Exercise Science and Movement Science at the University of Michigan School of Kinesiology.
Recommended Walking Mileage for Overall Well-Being
Studies suggest that surpassing 2,200 steps daily, slightly over a mile given an assumed 2,000 steps equate to one mile, is linked to reduced mortality and cardiovascular disease risk (British Journal of Sports Medicine, 2024). For optimal benefits, walking between 6,000 to 7,500 steps daily was associated with decreased all-cause mortality in women over 60 (The Lancet, 2022). Conversely, for individuals under 60, the benefits of step count continued up to 8,000 to 10,000 steps without plateauing. Moreover, a step count close to 10,000 steps was linked to lower dementia risk, although benefits were observed with as little as 3,800 steps per day (JAMA Neurology, 2022).
Essentially, there exists a range of step goals to aim for, with potential benefits even from shorter distances based on individual fitness levels. It is essential to note that the CDC recommends adults to engage in 150 minutes of moderate to vigorous-intensity exercise weekly. If walking is your primary form of exercise, ensuring you meet this duration is crucial, regardless of the exact mileage, emphasizes Alexander Rothstein, CSCS. This might entail walking approximately 22 minutes daily or 30 minutes thrice weekly, considering that time spent walking is the key factor and individuals walk at varying speeds.
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It’s important to establish a sustainable step count that won’t leave you feeling too sore and fatigued the next day. This will vary for each person based on their fitness level. Begin with fewer miles and gradually increase over time to develop a sustainable routine. Aim for anywhere between 2,000 and 8,000 steps per day, which equals one to four miles. Consider the frequency of your walks and the total time spent walking per week.
When it comes to weight loss, increasing energy expenditure is key. While walking can help, incorporating strength training and other types of exercise can be more effective. Factors such as genetics, nutrition, and environment also play a role in weight loss. Aim for around two to five miles per day at a higher intensity for optimal results.
Breaking up sedentary time has health benefits, such as lowering blood pressure and improving blood sugar levels. Taking short walks throughout the day can boost metabolism and improve circulation, mental health, and digestion. Track your steps with a device, keep items out of reach to encourage movement, set reminders to take breaks, and incorporate micro walks into your routine to increase your step count.
Consider using fitness trackers like the Fitbit Charge 6 and Apple Watch Series 10 to monitor your progress and stay motivated during your walking routine. These devices offer convenient features that can enhance your walking experience.
The latest version of the fitness tracker, co-designed by Women’s Health (WH) and Liz Plosser, is now available. This upgraded model is lighter, boasts a larger screen, and offers improved battery life. Ideal for monitoring various fitness activities, including walking, it is priced at $411.91 on Amazon.
WH’s top pick for under-desk treadmills in 2024 is the Daeyegim walking pad. Durable, user-friendly, and quiet, this treadmill won’t disrupt your multitasking. It comes with a remote for easy speed adjustment and is priced at $99.99 on Amazon.
For a comfortable walking experience, consider the Women’s DMX Comfort + Slip On Sneaker. These sneakers, valued at $63.98 on Amazon, feature thick cushioning and an orthotic feel. Voted the best walking sneaker by WH in 2024, they are a great investment.
To enhance the challenge of your walking routine, focus on adjusting speed and incline to intensify the workout and burn more calories. Additionally, experts recommend: varying walking surfaces, using ankle or wrist weights, incorporating faster intervals, and trying new walking shoes like Jennifer Garner’s favorite retinol eye cream for a boost in cross-training performance.
